Specifics – WK4/13 Endurance – Fri

Target:  1000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov

Warm Up:  700m

EN-1 + Kick: 700 + 300
Perfect Stroke!

• 2 x {
  – 25 FS/SP on 15
  – 2 x 50 FS/SP on 20
  – 2 x 100 FS/SP on 1:45/2:00
  – 2 x 50 FS/SP Kick on 20
  – 2 x 25 FS/Sp Kick on 20 }
• 50 Easy

LAP: 200 (400 Recov)

• 8 x {
  – 25 Sprint – from Deep End Dive
  – 50 Easy
  – walk back }
  5 FS, 2 BR, 1 BK

LA Tol:

• 3 x (25 SP Sprint on 35 sec)
• 200 Easy
• 2 x (25 SP Sprint on 35 sec)
• 200 Easy
• 25 SP Sprint

Swim Down:  50m